{"id":449,"date":"2021-09-07T15:18:11","date_gmt":"2021-09-07T15:18:11","guid":{"rendered":"http:\/\/kiwifit.ie\/?p=449"},"modified":"2021-09-07T15:18:11","modified_gmt":"2021-09-07T15:18:11","slug":"hey-this-way-to-weight-loss","status":"publish","type":"post","link":"https:\/\/kiwifit.ie\/index.php\/2021\/09\/07\/hey-this-way-to-weight-loss\/","title":{"rendered":"HEY, THIS WAY TO WEIGHT LOSS\u2026."},"content":{"rendered":"

I know I know, its a pain when your trainer asks you for your training card and you haven\u2019t kept it up to date. But why do they do this? surely they can remember what I did last time?\u2026.. (Actually it\u2019s because they have nothing better to do!!) There are many benefits for you to keep track of what your are doing on your fitness journey and we are going to cover the main points in this weeks blog.<\/p>\n

Use an Exercise Training Card to get the most out of your workout.<\/strong><\/p>\n

A plan or road map is a great tool to have when you\u2019re setting out on a long trip. It helps point you in the direction you want to go and can be a lifesaver when you\u2019ve strayed off course. That\u2019s why we have all of our clients on a specific plan that\u2019s designed just for them. An exercise training plan can provide the same help as a road map when you embark on an exercise program. In many ways, it\u2019s a lot more informative because it\u2019s a daily record of your journey to your fitness goals. So let\u2019s take a look at how to get the most benefit from your workout log.<\/p>\n

1. Record the Basics<\/strong>
\nRecord the date, start and end times, body parts trained for any strength work and record information about your cardio workouts.<\/p>\n

2. It\u2019s more than just sets and reps<\/strong><\/p>\n

For a strength training log you\u2019ll certainly want to record the number of sets and reps you perform for each lifting exercise. Make sure you also record all warm up and mobility exercises as this will help you prevent injury and may also help you and your trainer know how to progress each exercise. A training diary takes away the guesswork.<\/p>\n

Also be sure to indicate if you use any special training requirements or techniques such as forced reps, negatives or super sets. A training diary is a great way to uncover if any of these techniques actually work for you or if they\u2019re just making you over trained. Also, recording the settings on exercise machines such as seat height and other adjustments can save you a lot of time during your workouts.<\/p>\n

3. Details Matter<\/strong>
\nDetails do make a difference! In the notes area of your diary page, be sure to record how you\u2019re feeling at the start of your workout. Are you tired or are you ready to tear things up in the weight room? Do your muscles pump up quickly as your workout progresses or is the exercise causing any discomfort. Knowing how an exercise feels can help you as you may not be getting the most from the movement if you can\u2019t remember what your trainer told you.<\/p>\n

4. Don\u2019t forget about nutrition<\/strong>
\nThe other half of the fitness equation is diet. It\u2019s vital that you record everything that you eat and drink throughout the day. We have more information on this later in the article.<\/p>\n

5. Record vital measurements<\/strong>
\nDepending on your goal, you need to record how you are progressing; measure where you are starting from, (it doesn\u2019t matter what this reads as its Day 1 on your journey). Pick a measurement you are comfortable with and that is relevant to your goal. Putting a tape measure to your neck, upper arms, chest, waist, thighs, and calves is a great way to track your weight training progress; measuring body fat% is a good tool for those wanting to become leaner and more athletic looking.<\/p>\n

6. Review your log before each workout<\/strong>
\nBefore you begin your workout, take a look back to the last time you trained the same body parts. Take assessment of the exercises, weight and reps you did for each exercise. This is the time to mentally challenge yourself to get an extra bit of weight or increase the cardio by 5%.<\/p>\n

7. Using the information<\/strong>
\nEver felt like you\u2019re not making progress and each workout is still hard? look back over your record to see what kind of progress you\u2019ve made. Have you been able to increase the weights for these lifts on a steady basis or have you hit a sticking point and are just doing the same thing?
\nThis is a good time to look for any correlations. Did your body weight begin to drop off around the time you hit the sticking point? Same for the nutrition log and make sure you\u2019re staying on track with your diet.<\/p>\n

Benefits of Keeping a Food Diary for Weight Loss<\/strong><\/p>\n

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Taking the time to record your food and drink intake may seem like a lot of hard work, but it is one of the most effective tools to assist with weight loss. Here are some of the benefits of keeping a food diary.<\/p>\n